CrossFit KOP

6.30.2011

CrossFit King of Prussia will be CLOSED Monday, July 4th but will be open Friday/Saturday/Sunday with regular classes.

6 comments:

Mike P said...: . . . . left to my own devices on the 4th . . . . hmmmmmm, I will take a shot at the "Deck of Death", for time:

Diamonds = Push ups 
Spades = Pull ups 
Hearts = Burpees 
Clubs = Sit ups 
Jokers = Row 1000m

Shuffle a deck of cards and start the chrono on your watch. Each numbered card is face value, aces are 11, and face cards are 10.

Only time will tell whether this is a wise decision.; June 30, 2011 at 9:45 PM
Aimee Lyons said...: Is there a time domain or task? Pick 5 cards or go for 20 mins? Just curious :); June 30, 2011 at 9:57 PM
Mike P said...: No time domain or particular task . . . . it's just shuffle the deck, start at the top, and go through all 54 cards.

This will be the first time I'm using a deck of cards for anything that's actually good for me.; June 30, 2011 at 10:06 PM
Jason Lyons said...: I like it but you are crazy.; July 1, 2011 at 8:07 AM
Mike P said...: . . . crazy, foolish? Will know Monday morning ;-); July 1, 2011 at 9:28 AM
Megs said...: Yes, I have done this before Mike. Tons of "fun"

Made me realize how important it is to be a good shuffler; July 1, 2011 at 10:17 AM

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The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman

6.30.2011

6 comments:

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